When thinking about nutrition, the best way to start is to make small changes to your diet. Most diets are unsustainable because they require restrictions. Instead of immediately cutting out foods from your diet, consider adding superfoods that curb your appetite and provide your body with critical nutrients.

First of all, what is a superfood? If you are interested in following a meal plan, you want to maximize every calorie you consume. Superfoods are generally plant-based foods that have high nutritional value. This means that each calorie provides more health benefits than a serving of “regular” food.

EXAMPLES OF NUTRIENTS FROM SUPERFOODS

Superfoods contain more vitamins and minerals, giving you more nutrients with fewer calories. But what are some specific examples of nutrients found in superfoods? Read on to learn about some common superfood nutrients and their benefits.

• Antioxidants: Antioxidants found in plant, fish, and dairy superfoods help prevent cancer because they help your cells fight free radicals that enter the body.
  • Free radicals are atoms, molecules, or ions with an unpaired valence electron. Although free radicals occur naturally, such as when the body metabolizes food, they have been linked to cancer, Alzheimer’s disease, and Parkinson’s disease.
• Healthy fats, also known as unsaturated, monounsaturated, or polyunsaturated, reduce the risk of heart disease. Superfoods like nuts, fish, olive oil, and avocados are excellent sources of healthy fats. Contrary to popular belief, there are also healthy saturated fats, such as those found in lean meats. At Total Health and Fitness, we also value this highly.
• Fiber: Fiber helps with digestion and prevents diabetes. Vegetables and beans (navy, piebald, black) are ideal sources of fiber.
• Phytochemicals. These compounds are in plant-based superfoods, including whole grains, nuts, fruits, vegetables, seeds, and legumes. They give plants distinctive characteristics like color, flavor, and smell. When consumed, phytochemicals may help prevent heart disease, reduce inflammation, help regulate hormones, and support immune system function.

Incorporating a variety of superfoods into your lifestyle can promote the health of your organs, lower cholesterol, reduce inflammation, and help regulate your metabolism.

SUPERFOODS TO INCLUDE IN YOUR DIET

Superfoods are not only plant-based, as briefly mentioned above. In addition to nutrient-rich fruits and vegetables, you can include dairy, fish, and other food groups in your meal plan. Below are the various specific superfoods and their nutritional values.

• Avocado. Avocado is rich in healthy fats, as well as magnesium and fiber.
• Berries: Depending on the berry, you’ll get a good dose of fiber and antioxidants. Blueberries, thanks to their rich pigment, have long been touted as the ultimate superfood.
• Garlic and Onions. Onion vegetables (grown from bulbs) have antibacterial and antiviral properties.
• Root vegetables, such as sweet potatoes, beets, carrots, and parsnips, are full of healthy carbohydrates and starches but are gluten-free. Root vegetables have anti-inflammatory, antioxidant, and antimicrobial properties.
• Mushrooms: Another good source of antibacterial compounds, mushrooms have antioxidants and anti-inflammatory properties.
• Fish: Eat some fish to get good fats, proteins and omega-3s.
• Leafy greens such as spinach, arugula, and kale are rich in fiber and antioxidants.
• Nuts and seeds: Like fish, nuts and seeds are good sources of omega-3s, protein, fat, and fiber.
• Whole grains. Also known as “ancient grains,” these include buckwheat, farro, and quinoa. Brown rice, barley, and oats are other whole grains that contain fiber, antioxidants, and vitamins.
• Probiotics: Yogurt, kimchi, kombucha, kefir, and sauerkraut promote the production of beneficial digestive bacteria.
• Cruciferous vegetables. Broccoli is an example of a cruciferous vegetable, as are bok choy, sprouts, cauliflower, and cabbage. All are rich in fiber and glucosinolates, which help support “good” bacteria (like probiotics) in the gut.
• Beans and Legumes: Like other plant-based superfoods, beans and legumes are low in “bad” fats but high in protein, fiber, and vitamins.
• Lean Meat:  As mentioned earlier, lean meat, including red meat, contains healthy fats and has excellent nutritional value.
• How to Add Superfoods to Your Lifestyle

Now that you know some of the tastiest superfoods to add to your diet, it’s time to figure out how. It can be tedious to throw the same veggies into a salad day after day, so here are some health and fitness tips for adding superfoods to your lifestyle.

• Smoothies. You’re probably familiar with nutrient-dense eating; who still needs to mix berries, bananas, and yogurt? Smoothies are a great way to combine superfoods and eat them conveniently. They offer great variety; you can get creative by adding greens, nuts, and seeds.
• Edible side dish. You should make it easier to add superfoods to your meals. Many of them make delicious side dishes, allowing you to start with small samples. Top your favorite oatmeal with berries, nuts, or seeds. Use apple cider vinegar and olive oil on your next salad. Toss some mushrooms into a pasta dish or add nuts to basil pesto. Adding superfoods to foods you enjoy can make them easier to get used to.
• Substitute: The next time a recipe calls for sour cream, like in soup, use plain Greek yogurt instead. If you’re craving chips, bake up some sweet potato fries instead. When it comes to pasta, switch to whole-wheat pasta instead of white.
• Bake/Roast/Grill/Fry. No one expects you to eat raw fruits and vegetables all day to get these superfoods. Feel free to season, bake, roast, grill, and fry them! When prepared differently, root vegetables, seeds, nuts, and fish can take on a new flavor and texture.
• Dip them. Dip your fruits and veggies in your favorite dressing if all else fails. There’s nothing wrong with using superfoods as a vehicle for whatever flavor you prefer.